If you want to avoid jiggly bat wings under your arms, it’s as simple as including exercises for your arms in your workout routine. Not only will they make you look better, but you’ll find it so much easier to lift heavy groceries and heft your laundry basket down the stairs. Do one set of 12 repetitions of each move a couple of times each week, adding sets as you get stronger. Mix and match these exercises for your arms for a well-rounded workout you’ll enjoy.
1. Push Ups
Pushups are so easy to do that you’ll find yourself looking forward to them and they’re one of the best exercises for your arms. I love to do pushups while I watch my favorite television shows. Start on your hands and knees, with your palms flat on the ground about shoulder width apart. Bring your knees up so you are on your hands and toes. If this is too hard, stay on your knees. Slowly lower your chest down toward the floor by bending your elbows. Hold the position for a second or two, and then press your body back to the starting position. See – easy as pie!
2. Triceps Dips
Another great move to do while watching television: triceps dips. Squat down near your coffee table with your back facing the table. Place your hands flat on the surface of the table and slowly raise and lower your body by pressing up and down with your arms and bending and straightening your elbows at the same time. You’ll really feel this move in your upper arms, which tells you that it’s working!
3. Biceps Curls
Biceps curls are easy and fun and you can do them virtually anywhere. Stand with your feet a couple of inches apart and hold a dumbbell in each hand, palms facing outward. Bring the weights up toward your chest by bending your elbows. Slowly lower the weights back to the starting position to finish one repetition. I try to fit in a set of biceps curls while I wait for dinner to cook or while the kids are in the bathtub.
4. Bench Presses
If you prefer a gym workout, or you have a weight bench at home, bench presses are a perfect exercise for toning and defining enviable muscles in your arms. Load the barbell with enough weight to do 12 repetitions with good form. Lie on the weight bench and grasp the barbell firmly. Lower the barbell to your chest, and then press it up until your arms are straight. One repetition complete!
5. Triceps Extensions
Your triceps are those muscles on the bottom of your arm. Neglecting them is what gives you that flappy look when you wave. I know you don’t want that, so add triceps extensions to your repertoire of arm moves. To do the exercise, sit on a weight bench and hold a dumbbell in each hand. Lift your arms above your head, with your hands together and elbows straight. Bend your elbows and lower the dumbbells behind you and toward your shoulder blades, keeping your elbows as close together as possible. Lift your arms back to the starting position to finish one repetition.
6. Tricep Kickbacks
I love this move. It’s easy and you can do it anywhere. I do them while I watch television, my favorite time to fit in a workout. Stand with your feet together, arms at your sides with a dumbbell in each hand. Bend forward slightly at your hips and lift one arm up and back, keeping your elbow straight throughout the move. Lower your arm to the starting position and repeat the move with your other arm.
7. Rowing
If you like to row a boat, and even if you don’t, this move is for you. It’s not hard, but it yields big results. Hold a dumbbell in your right hand, bend over slightly by hinging at the hips and stand with your right leg in front of your left. Rest your left hand on your left knee. Pull your dumbbell up while you bend your elbow up and back, just like if you are rowing a boat. Finish one set, then switch and repeat with your left arm.
Are your arms a trouble spot? If you don’t have kids that you heft around day in and day out, these moves will give you the arms you crave in no time. Which one is your favorite?
Frequently Asked Questions
- What are some easy exercises for toning my arms?
- Try simple moves like bicep curls, tricep dips, and arm circles to start toning your arms gently.
- How often should I do arm exercises to see results?
- Aim for 3-4 times a week, allowing rest days in between for muscle recovery.
- Can I do these arm exercises at home without equipment?
- Absolutely! Many exercises like push-ups and arm circles require no equipment.
- How long does each exercise session need to be?
- Even 15-20 minutes focusing on your arms can be effective when done consistently.
- Are these exercises suitable for beginners?
- Yes, these exercises are designed to be fun and easy for all fitness levels.
- Will arm exercises help reduce flabby upper arms?
- Regular strength training helps tone muscles and reduce flabbiness as part of overall fitness.
- Can these exercises improve arm strength for daily activities?
- Definitely! Strengthening your arms makes tasks like lifting and carrying easier.
- Should I combine arm exercises with cardio?
- Yes, pairing them helps improve overall fitness and supports fat loss.
- How can I make arm exercises more fun?
- Try music, a workout buddy, or varying your moves to keep sessions engaging.
- Do I need to stretch before and after arm workouts?
- Yes, stretching helps prevent injury and improves flexibility.